acids

Anti-aging DIYs can be super tempting whenever we develop a line or wrinkle on our beautiful skin. It’s easy to find one; after all, a myriad of them exist on the Internet. However, with so many options, it can be difficult to select just one. Luckily, at Apsara Skin Care, we absolutely love sharing our anti-aging DIYs, so if you need a remedy to use on your skin, use one of ours. Actually, today we would like to share three more anti-aging remedies that can work wonders for you.

In this episode of the podcast, Sheetal will tell you 3 anti-aging home DIYs that can firm up sagging skin and improve skin glow. All of these DIYs use natural ingredients that you may already be using at home. Nourishing your skin with the right ingredients can help immensely and help you get youthful skin. If you’re worried your skin may never stop sagging, make sure to tune into this episode!

If you are listening on iTunes, please subscribe and leave us an honest review. If there are topics or questions you want us to discuss, let us know in the comment section. If you need skin care advice from an expert, fill out this form and we will send you a response in a jiffy.

Go natural. It is good karma!

Another Q&A episode where Dr. Connie answers your questions concerning Lupus! This week's episode addresses questions on Sjogren's Syndrome, Getting a Diagnosis, Amino Acids

Pity the egg.  This mainstay of the world diet has been slandered for years, displayed as a dangerous delivery system for cholesterol and other health-killing ingredients.

The misconceptions begin with cholesterol itself, which isn't the villain the hype would have you believe.  In fact, eggs are loaded with healthy stuff like fat and protein.  Yes, those things are good for you, and eggs are where to find them.

Flaxseed oil has been touted as everything from a cure for constipation to a balm for hearth health, and even as an effective means to prevent cancer.  It's available as a supplement and in other health productions like lotions.  Oh, and it's also an ingredient in everything from paint to linoleum.

So is there anything to the hype, or is it just hype?

Most health and diet books focus on reducing your waistline but neglect the most "mission critical" part of your entire body: your brain. The 3 lbs, watery, fatty mass between your ears needs to be fed well and cared for, but most people don't give brain health the attention it deserves.

Meet Dr. Lisa Mosconi, neuroscientist and author, and learn how your brain health can be dramatically influenced by food and lifestyle.

------------

Listen & Learn:

• Why your body can survive on many foods, but your brain is much more picky
• The importance of essential fatty acids for brain health
• Why the brain's saturated fat and cholesterol is created by the brain and stored in the brain from childhood—not affected by diet
• Why too much Omega-6 from seed oils is a problem for inflammation
• Why a 2:1 ratio of omega-6 to omega-3 is ideal (while most people get 20+:1)
• Why we need around 4 grams of omega-3's per day
• Why the brain needs glucose for neuron synthesis and balance
• Why alcohol enters the brain and dehydrates your brain

ABOUT OUR GUEST

Dr. Mosconi holds a PhD degree in Neuroscience and Nuclear Medicine, and is a certified Integrative Nutritionist and holistic healthcare practitioner. She is the Associate Director of the Alzheimer's Prevention Clinic at Weill Cornell Medical College (WCMC)/NewYork-Presbyterian Hospital,

She is an adjunct faculty member at NYU and the University of Florence. Dr. Mosconi has published over 100 peer-reviewed papers in medical journals. Her new book, Brain Food: the Surprising Science of Eating for Cognitive Power we'll talk about today.

Nutritional Tip of the Week:

• Cinnamon

Links & References from the Show:

• Dr. Mosconi's Website
• Brain Food Book

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• SeatGeek - Buying tickets can be complicated and confusing, but there is a better way to buy – with SeatGeek. SeatGeek is the smartest, easiest way to get tickets to every type of live event. Whether you’re searching for a last minute deal, planning a night out with friends, or need to find the perfect gift, SeatGeek helps you find the best seats at the best prices – fully guaranteed.

  Just download the SeatGeek app and enter promo code ‘YOGA’ today. That’s promo code ‘YOGA’ for $20 off your first SeatGeek purchase.

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Nels joins the TWiV team to talk about his work on genomic accordions in vaccinia virus, hepatitis B virus in a 439 year old mummy, and viral induction of energy synthesis by a long noncoding RNA.

Hosts: Vincent Racaniello, Dickson Despommier, Alan Dove, Rich Condit, and Kathy Spindler

Guest: Nels Elde

Click arrow to play
Download TWiV 476 (63 MB .mp3, 105 min)
Subscribe (free): iTunes, RSS, email

Become a patron of TWiV!

Links for this episode

• ASV 2018: asv.org, asv2018.umd.edu
• TWiV is a must-listen (WaPo)
• More on poxvirus accordions (bioRxiv)
• HBV from a 439 year old mummy (PLoS Path)
• lncRNA promotes viral replication by inducing metabolism (Science)
• Making Data Visual
• Letters read on TWiV 476

Send your virology questions and comments to twiv@microbe.tv

Depression Solutions - Dr. J Live Podcast #158

Get Show Updates Here: http://www.beyondwellnessradio.com/newsletter

Show Transcription: https://justinhealth.com/depression-podcast/ 

Mental health is a vital aspect of one's well-being. This is why it is very important to address issues like anxiety and depression which affects many people from all over the world today. In fact, the Center For Disease Control ranked depression as the number one leading cause of disability, surpassing heart disease. Although medications help, they mainly address the symptoms and not the cause. In this video, Dr. Justin Marchegiani along with Evan Brand talk about the best ways to treat depression right at the roots. This includes proper lifestyle habits, a balanced diet, keeping your hormones in check, and even making sure that your gut health is in top shape.

If you are suffering from depression, anxiety, or any mental health issues that you would like to find a natural solution to, kindly watch this video.

In this episode, we cover:

00:56          Medications mechanism

03:40          Vegetarian Diet and Depression

05:41          Gut Infections and Depression

14:00          Natural Solutions

18:18          Low Thyroid and Mood Issues

Subscribe on I-Tunes: http://www.beyondwellnessradio.com/itunes 

Review us at: http://www.beyondwellnessradio.com/itunes 

Visit us at: http://www.beyondwellnessradio.com 

Have a question: http://www.beyondwellnessradio.com/question 

REFERENCES:

Justinhealth.com

Evanbrand.com

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/iStock_000021378425_Large.jpg"]Head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free... Get started now on the path to optimizing your health and performance![/sponsor]

Dr. David Minkoff is an alternative health practitioner and triathlete based in Florida. At 69 years young, he has completed 42 Ironmans and feels healthier than ever. He was also Endurance Planet's resident doctor for our Ask the Doc shows back in the day (see archives). On this show we catch up with David, talking about his alternative health practice, training and racing, and supplements, including a refresher on amino acids like PerfectAmino for our new fans!

On Alternative Medicine and Health Maintenance

• How Dr. Minkoff got into alternative medicine and the story of his wife's amazing recovery from a debilitating autoimmune condition.
• How to keep a robust, strong immune system that does not go into overdrive.
• Are autoimmune conditions on the rise, and if so why?
• Identifying toxins in our environments and bodies.
• Risks of glyphosate and other chemicals laden in foods.
• The importance of a clean organic diet and knowing the source of your food.
• If you're healthy you can "get away" with a bit more like eating out and not eating entirely organic, but if your health needs work then go all in until you're better.
• Once you're healthy, can you resume eating foods that once were triggers? it depends.
• Signs to tell if you're in good health or in need of detox and support.

On Training and Racing

• Dr. Minkoff has completed 42 Ironmans and is training for #43!
• He has dabbled with MAF--his thoughts as a master's athlete and how he's modified it to fit his needs and make progress.
• The ability to push hard and reach very high intensities in short races (i.e. 170+ HR in a sprint triahtlon run). Why this is so good for athletes, young and old but not to be overdone.
• Running for masters (Minkoff's way): volume, intensity, shoe choice
• Supplementing
• The top supplements Dr. Minkoff recommends:
  • BodyHealth Multi
  • BodyHealth Fish Oil
  • PerfectAmino
• On PerfectAmino, a blend of essential amino acids in the right ratio for optimal absorption:
• Specific benefits of essential amino acid (EAA) supplementing for athletes
• What's the difference between EAAs and protein in food?
• Digestibility of protein from food - if you're on anti-acids you may not be getting adequate protein from your food.
• Digestibility of PerfectAmino and body's ability to use it in comparison
• How EAAs have specific benefits to low carb athletes, those looking to control carbs, and those doing IF or fasting.
• Keto athletes may need to watch protein, but EAAs are ok and won't spike glucose.
• Keto for men vs. women.
• Dosing with PerfectAmino:
  • Take 6-7 if you're less than 120 lbs
  • Take 10 or more if you're over 120 lbs.
  • Taking extra will not have an adverse effect.
• Best to take before exercise.
• EAAs role in mitigating central fatigue so you can go longer.
• Is PerfectAmino safe for pregnant women? Yes, and recommended!

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/iStock_000021378425_Large.jpg"]Head to enduranceplanet.com/shop for a wider variety of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free... Be sure to stock up on PerfectAmino, which comes in powder or pill-form and is an athlete’s secret weapon featuring all the essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. Plus don't forget to open Amazon via enduranceplanet.com to do your online shopping! [/sponsor]

On this episode of Sports Nutrition 236, we have a special guest host, Dr. Steve Gangemi aka The Sock Doc. In addition to his chiropractic practice, Steve is a board-certified sports nutritionist and joins the show to tackle your questions...

In This Show:

• How to help athletes with excess anxiety and unnecessary stress, mentally speaking, especially females?
  • Are there supplements, certain macro ratios or specific foods would we advise for athletes dealing with anxiety, worry and high stress?
  • Should one avoid IF and sugar? How to find the proper nutrition for one’s cognitive needs?
  • Should one get tested to measure for deficiencies and imbalances, which is best to do first: urine organic acids, blood or hormone?
  • GABA and nourishing your neurotransmitters.
• Steve shares his balanced approached to diet and nutrition.
• Pros and cons of nutritional ketosis, and understanding the risks of taking it too far.
• Trouble in keto land: Ironman athlete wants to know if going from low-carb/loosely Paleo to fully ketogenic was too much for the body and the cause of his performance decline.
  • Other potential negative impacts from going full keto: an increase in resting HR, drop in HRV, drop in power, slower MAF pace, and increase in racing HR.
• The concept of carb cycling for best results
• Adopting MAF after year of dealing with an injury and also learning to wean off carb dependence.
• When diet, fasted workouts and low carb can go too far, especially for females.
• Achieving healthy body composition and understanding the red flags if your body is getting too lean.
• Could you have signs of an eating disorder and not realize it?
• Abnormally high blood glucose reading despite a lower carb diet, healthy lifestyle and regular exercise?
• What should you do if glucose levels commonly are 105-120 up to 140s upon waking. Could this be a sign of a more serious issue that requires investigation?

Want to eat healthy but also want your food to be delicious? Good news! The perfect diet for health is also the most delicious diet! Paul Jaminet joins me as we discuss how to lengthen your lifespan while pleasing your palate. No compromises here!

We cover a great deal of ground, going beyond just diet. What are the benefits of intermittent fasting and how best to do it? Likewise, what are the benefits of improving your circadian rhythms and how best to do it? What are the best supplemental foods? How do short and medium chain fatty acids help with longevity? Is your strategy for getting probiotics into your diet effective? Find all of this within, plus the answers to several listener questions!

Find more from Paul here:
http://perfecthealthdiet.com/ 
Buy his book -> http://amzn.to/2iJZO5C

Enjoy great bonus content on Patreon! Please contribute: https://www.patreon.com/ChoiceConversations  

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Bumper music: https://www.youtube.com/watch?v=yiKiNecNBiY&list=PLoe-H2xJOW56v_XOx1oJnZXOfCIr4YfSy

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/Screen-Shot-2016-09-15-at-8.25.33-PM.png"] EP's Kona Specials are brought to you by Life Post Collective, the brainchild of host Tawnee Prazak where she shares her years of expertise on holistic health, wellness, nutrition, fitness and more and helps you on your path to optimization. Life Post Collective offers practical evidence-based and experienced-based ways to lead a healthy, happy life and perform your best and features articles, videos, guides, forums, and more to come including live webinars with Q&A. Through LPC’s integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working towards common goals. Life Post Collective is only $10 a month to be a member; check it out now! [/sponsor]

Paul Laursen, PhD, is back already to discuss how to race well in the heat and avoid detrimental heat stress especially at a race like the Ironman World Championships in Kona. Paul is an adjunct professor at Auckland University, reseracher and has published more than 100 refereed manuscripts in moderate-to-high impact exercise and sports science journals, and his work has been cited more than 3,000 times. He's very involved in helping athletes have success at races like Kona, with some pros using his strategies this year.

Also, listen in to find out how you can win a Floe bottle as it relates to topics covered in this podcast.

• Heat paralysis in racing and Jonny Brownlee in Cozumel
  • Normally we think of this happening mostly in events like IM, but at the recent WTS GF in Cozumel we saw that this is not always the case: Jonny Brownlee
  • What went wrong for Jonny from a physiological standpoint?
  • Heat paralysis
  • Intensity is the greatest source of heat (not hydration status)
  • Afferent heat feedback
  • Is this the world's best example of overcoming central governor?
  • On Alistar carrying him to finish
• Preparing for Hot Events
  • Heat shock proteins
  • Preparation in training helps to mitigate heat stress on race day - get hot! What to do before the race in training, the week of, etc.
  • How much "heat training" is appropriate, i.e. overdressing or working out in a hot room, before it reaches point of diminishing return
  • Using the sauna, and should you drink while in the sauna or avoid rehydrating for further beneficial adaptations?
  • Enhanced sweat response when trained for hot conditions
• Hydration During Hot Events
  • Is it really safe to recommend we drink to thirst and assume we'll execute correctly?
  • Diluting sodium concentrations by #1 over-drinking + #2 loss of sodium in sweat to varying degree may lead to hyponatremia. Overdrinking (not sodium loss) is the most likely cause. How about those who lose lots of sodium and do a race like Kona, increased risk?
  • Max rate of fluid absorption is 400-800 ml per hour, best not to exceed this
  • Drinking 1L per hour is overhydrating and risky!
  • Tim Noakes' Waterlogged
  • Drink to thirst makes sense, but does that work for all? What about when our brains are "mush" during a race?
  • Mention of Alan Couzens blog on hyponatremia
  • Practice "drinking to thirst" in training, so you know how to stick to it and know your needs in racing
  • Is knowing sweat rate "overrated"?
  • Turns out, some dehydration ain't so bad, i.e. 2-3% may be perfectly safe and ok
  • We don't need to keep the system in perfect balance when we're racing!
  • Can we adapt to mild dehydration?
  • What qualifies as under-drinking to a point where hypohydrated state is a risk? i.e. at what point does it put us at risk for heat illness?
• On Fluid Temperature
  • Why this is arguably more important than hydration, the research that shows how fluid temp matters, etc.
  • Floe Bottle - a way to have an ice slushy, which is better at cooling than ice water. use for pre-cooling and during. Some pros will be using in Kona
    • Research shows: 500 ml of an ice slushy 30min prior to exercise leads to performance benefits up to 20% increase
    • Win a floe bottle by emailing us "the best" followup question you can come up with as it relates to topics covered in this podcast.
• Other Heat Topics
  • Why cramping is not about fluids and electrolytes, and what it IS about
  • Cramping due to sodium loss is a myth
  • Cramp Killers podcast mention
  • What makes Kona unique & how to handle these conditions, such as crazy winds on bike and higher energy cost
  • Other factors affecting endurance performance in the heat
  • Are there supplements we can take or avoid to alleviate heat stress? (Thinking more so as a way to "calm" gut)
  • Glutamine, arginine, BCAAs
  • NO NSAIDS (why to avoid)

Resources

• Are We Being Drowned in Hydration Advice?
• Current Hydration Guidelines Are Erroneous: Dehydration Does not Impair Performance In The Heat
• Floe bottle
• Paul Laursen speaking at a conference

Serein continues her interview with Kerry Hite, a professional licensed medical esthetician with over 25 years in the skincare industry. The discussion continues from episode one about benzoyl peroxide and salicylic acid. Why the use of acid is bad. How consumers are over using acids in their skincare and what ingredients cause breakouts. How inflammation can lead to serious problems. Listen in as Serein and Kerry discuss the beauty industry. 

In this episode of the podcast, I answer questions from the community of Heroes.

Ever wondered how to navigate the world of alcohol while dieting?

What strategies can you use while out at the bar or at a BBQ to continue losing fat while you imbibe on whiskey or beer? 

Or have you ever found yourself staring at a bottle of BCAAs and Amino Acids wondering what the fuck the difference is? Will one get me more jacked than the other?

Maybe you're new to the gym and noticing a whole host of things you've never seen before. Like people who arch their backs during a bench press?

Is that correct? Should you do that? Will you hurt yourself?

In this month's installment of Community Questions, I answer 3 questions from listeners or followers on social media.

In this episode I discuss:

• Indiana Jones and the Raiders of the Lost Bar
• Supplements I use
• What amino acids are and what BCAAs are
• Whether you should or shouldn't arch your back while bench pressing

In Podcast 163, we talk about the health benefits of coconut oil and medium chain fatty acids.  Listen in to find out about how coconut oil can:

• Help with cholesterol levels
• Decrease inflammation
• Promote better energy
• Kill off infections
• Help you lose weight
• Feed the nervous system and brain
• Make your skin glow

The role of branched-chain amino acids (BCAAs) in cardiovascular disease (CVD) remains poorly understood. We hypothesized that baseline BCAA concentrations predict future risk of CVD and that a Mediterranean diet (MedDiet) intervention may counteract this effect.

Walk into any health food shop and you would think that  omega-3 highly unsaturated fatty acids (HUFAs) were a panacea for all ills - the hype for these dietary supplements arises from recent research which appeared to find various benefits but now a study published by Brian Hallahan and colleagues attempts to pool all the data accumulated on the subject and cut through to the truth.

From the original recently published paper by Brian Hallahan and colleagues

Efficacy of omega-3 highly unsaturated fatty acids in the treatment of depression* Brian Hallahan, Timothy Ryan, Joseph R. Hibbeln, Ivan T. Murray, Shauna Glynn, Christopher E. Ramsden, John Paul SanGiovanni and John M. Davis

The British Journal of Psychiatry 1–10. doi: 10.1192/bjp.bp.114.160242

Many randomised controlled trials (RCTs) have reported beneficial effects for omega-3 highly unsaturated fatty acids (HUFAs) in bipolar and major depressive disorder, but others have reported essentially no effect.... possible explanatory factors: (a) that only eicosapentaenoic acid (EPA)-predominant formulations of omega-3 HUFA have an antidepressant effect;37,38 and (b) that the putative antidepressant effects of omega-3 HUFAs only occur in episodes of diagnosed clinical depression...

The study found that:  

Among participants with diagnosed depression, eicosapentaenoic acid (EPA)-predominant formulations (450% EPA) demonstrated clinical benefits compared with placebo... whereas docosahexaenoic acid (DHA)-predominant formulations (450% DHA) did not. EPA failed to prevent depressive symptoms among populations not diagnosed for depression.

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/Skora-logo-600px-trans.png"]This episode is brought to you by SKORA Running, crafting running shoes that incorporate what nature intended with what the best technology can enhance. Find out more and shop now at SKORA.[/sponsor]

Dr. Tommy Wood is back for his 4th round as our resident export for Ask the Doc. Tommy is a medical doctor, with degrees from Oxford University and Cambridge University. He’s currently working toward a Ph.D. in neonatal brain metabolism at the University of Oslo, Norway. He is also an athlete, specializes in working with endurance athletes, and he takes the functional approach to practicing medicine for optimal health, wellness and performance. Tommy consults with athletes via Nourish Balance Thrive. You can also submit a question to Tommy for future ATD episodes at questions@enduranceplanet.com.

Announcements: Tommy will be speaking at the Biohacker Summit in London on May 21, and the Icelandic Health Symposium on May 26, along with Dr. Tim Noakes. Check it out if you're in town!

On this show:

One supplement for all?

• What top supplement does Tommy recommend to enhance health and/or performance?
• Exos AM/PM Multi
• Designs for Health's Multivitamin

Causes and treatments for PMS

• Help for females with bad PMS issues that affect mood, athletic performance, and more
• Weeding through treatment options: 1) 5-HTP to manipulate neurotransmitters; 2) Better lifestyle management (i.e. meditation, forest bathing, positive attitude, eat well avoid sugar); 3) Supplement with chasteberry/St. John’s Wart (eg Women’s Phase 1).
• Late luteal phase leads to relative changes in each woman, i.e. drop in progesterone and estrogen
• The role of serotonin and dopamine; dopamine regulates prolactin
• Chasteberry, St. John's Wort (SSRI) and supplements like Women's Phase 1 - these can relieve symptoms but not getting to the "higher up" issue that is causing PMS issues
• Chasteberry's mechanism of action
• Can B6 alleviate PMS issues?
• Neurotransmitters are linked to root cause of PMS issues, so to get answers look to production and turnover of neurotransmitters via Organic Acids test, i.e. 5-HIAA test to see if it's low
• Do Organic Acids test during peak PMS
• Also a DUTCH hormone test to track female cycle and hormonal fluctuations
• Ronda Patrick & Bruce Ames paper on serotonin synthesis
• The role of Vitamin D - can too little make PMS even worse?
• The role of omega-3 fatty acids - how being deficient may worsen PMS, and thoughts on high-dosing fish oil with Nordic Naturals to alleviate symptoms; how much and can you have too much fish oil.
• Fish oil and gut permeability

Intermittent fasting & fasting for women (not the same results as for men)

• Can IF/fasting work for guys but be detrimental for women?
• This well-written, well-researched article highlights potential harms of fasting for women (athlete or not) by Stefani of Paleo for Women 
• Why Tommy and Tawnee never recommend alternate day fasting for females
• Most lab studies are using male rats, Tommy explain why, and also how this is not optimal to determine what's best for women
• 6:1 ratio of male to female rats used in any research regarding the brain
• Women incur more stress with intermittent fasting, and if you then combine this with endurance exercise stress it becomes extra risky. Likely to develop into female athlete triad symptoms including loss of menstruation.
• What if a female (athlete or not) doesn't care about having her period--is this ok? Tommy explains pros and cons.
• Ideal diet protocol for females: How to eat healthy, avoid crappy carbs, eat for fat adaptation but avoid doing damage of eating too little or fasting
• Tying this back in with menstruation:
• Females are most insulin sensitive during the follicular phase (1st phase)
• Females are more insulin resistant during luteal phase (2nd phase, including PMS time)
• Oddly, a high carb low fat meal can offset or mitigate PMS symptoms. On the other hand, eating high-fat low-carb during the luteal phase may be optimal for health and insulin response.
• Tawnee chimes in on her personal experience with diet during different phases.

Do we need carbs to be a good fat-burner?

• Do we literally need to ingest some carbs to allow for and/or optimize fat burning? Or can we go low carb/no carb pre- and during-training/races and still be a kick ass fat-burner?
• Low carb vs no carb = big difference
• Going too low carb/no carb can starve microbiome
• If you fast you don't get mitochondrial biogenesis, we need/want mitochondrial biogenesis so don't fast too much
• The role of AMPK - we want to stimulate AMPK because it has a positive effect on the way muscle cells use glucose and fatty acid oxidation
• Exercise is the most powerful physiological activator of AMPK
• More on glycogen cycling/replenishment for athletes and why it's important!

Is HbAIC a poor predictor of blood sugar control and disease risk?

• EP fan says he's doing it all right with diet, exercise, etc, yet HbA1C and fasting glucose were high. What gives?
• Most blood tests assess hemoglobin A1C (HbA1c) as a way to get a snapshot of blood sugar/glucose control for the past 90 days, screen for and diagnose diabetes and prediabetes in adults, but is it reliable?
• Tommy says his HbA1C is also highish as well, at 5.7%
• Article on HbA1C by Keith Runyan that we mention on the show as a good resource to back up our statements
• An A1C of 6.0 supposedly indicates blood glucose could have been 100-152; an A1C of 5.0% indicated blood glucose of 76-120.
• A1C is actually largely determined by genetics (up to 50%)
• Looking at RBCs - the average lifespan of an RBC is 115-120 days, but in athletes they may have increased turnover of RBCs due to foot strike hemolysis, and this could lead to higher MCV due to the blood cell breakdown
• Take-home: Don't use A1C to calculate average blood glucose! Instead get an at-home glucometer to monitor especially 2-4 hours after eating.
• Supplies offered by Nourish Balance Thrive
• As for higher fasting blood glucose this could be due to higher stress, bad sleep, coffee, etc. Re-test.

Check out our SHOP page that offers an ever-growing list of trusted services and products we’ve come to love, use and endorse--helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast. Company spotlight: We love the supplements and trusted formulas by Exos Performance Nutrition including their AM/PM Multivitamin, Aminos, Curcumin, and more.

On this show with Ben Greenfield:

"Reclaiming Conversation: The Power of Talk in a Digtial Age" by Sherry Turkle; book talk with Ben and Tawnee

Food combining

• Importance of food combining and mixing macros
• Eating fats & proteins with carbs can slow sugar release, which can be a good thing to control blood sugar, but does eating fats & protein with carbs take longer to digest due to different acid environments? Examples: fruit/honey with fats; steak and potatoes, etc.
• Different acidity in foods and digestion
• Are eggs and bacon really the best idea for a pre-race or pre-workout breakfast even if you are fat-adapted?? We talk pros and cons of this meal.
• Why it's sometimes a good idea to forgo protein and fat before a gnarly workout/race.
• What is an "easy digesting" fat-adapted breakfast?
• Should we be loading up our veggies with butter, coconut oil or other fats?
• Bitter melon extract
• Cinnamon with carbs for blood sugar control

Amino acids (protein supplements)

• Powder vs. pills?
• What's the difference, is one form superior, and why?

Nutrition and supplements for thyroid support

• How you know when thyroid needs a boots: TSH is high, T3 is low
• To convert T4 to T3 you need glucose
• The tradeoff on too little or too much T3 for longevity
• Supplements discussed:
• Thyro-gold - using thyroid powder from pasture-fed New Zealand cows
• L-aspartic acid
• Coleus Froskohlii
• Glycerol

2016 Diet Trends

• Dietary customization with genetic testing, blood work, gut testing and more
• Honing in on your diet unique to your needs, with technology to support convenience

Welcome to Episode 10: Supplements

Show notes at www.eat-real-food.com.au/supplements



In today's episode, Nav and I discuss supplements.

We cover:

• Nav’s rationale for why he takes them
• The ‘usual suspects’ that can be deficient
• Individual differences and testing protocols


You can read the full show notes at www.eat-real-food.com.au/supplements

These notes go into:

• Different types of supplement
• Do they work?
• Should you take them?



Thanks for listening to the Eat Real Food Podcast.

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Yours in good health,

Tim & Nav

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